Garlic Mashed Cauliflower

Instructions Steam cauliflower until soft. In a blender or food processor, puree the hot cauliflower with all  ingredients. Top with chives and bacon bits, if desired.


Directions Cut squash in half lengthwise and remove the seeds and stringy middle. Place face down in a  pan with about ¼ in of water in the bottom. Bake at 375° for about 30 minutes (until soft when  pressing on the outside). Meanwhile, brown the ground meat and drain. Combine sauce, meat  and mushrooms in […]

Hamburger Steak  

Instructions Pat out ground beef in ¼ lb patties and grill. Meanwhile, sauté peppers, onions, and  mushrooms in a pan with the butter and garlic. Top the beef patties with the sautéed  vegetables and serve.

Banana Bread Protein Muffin

Directions:   Preheat oven to 350°. Spray muffin pan with non-stick cooking spray, or line with silicone or  foil liners with paper inserts, (spray liners if using).  Place all the ingredients in a blender or food processor and blend until mixture is smooth. Divide mixture evenly between 12 muffin tins.  Note: Be aware that all […]

Tuscan Baked Chicken

Directions:   Preheat oven to 350°.  Remove and discard giblets and neck from chicken. Trim excess fat. Cut chicken into 2 breasts  halves, 2 drumsticks, and 2 thighs. Season with 1/4 tsp of kosher salt and pepper. Cook bacon  in a 12-inch ovenproof skillet over medium hear until crisp. Remove bacon from pan; crumble  and […]

Cauliflower Pizza Crust 

Directions:   Rice or finely chop the cauliflower. Beat egg, add the cauliflower, and shredded cheese. Mix,  then press into a greased pizza pan then sprinkle with the spices. Bake at 450° for 12 to 15  minutes. If you double the recipe cook 15 to 20 minutes.  Add desired pizza topping (not included in nutritional […]

Spaghetti Squash Au Gratin

Instructions: Cut spaghetti squash in half and remove the seeds. Place in a covered dish, face down, with  1/4 inch of water and microwave for 10-12 minutes. In a medium skillet over medium heat,  add butter, onions, red pepper and thyme and cook until the onions are slightly brown in color. Salt and pepper to […]

Stuffed Chicken Breast

Instructions: Pound out the chicken breast until it’s about ¼ inch thick. Spread minced garlic over one side of  the chicken breast and top with desired amount of spinach, sundried tomatoes, and feta  cheese. Roll the chicken tightly, tucking in toppings as you go. Secure with toothpicks and  brush with olive oil. Bake covered at […]

Almond Crusted Chicken

Instructions: Mix together the mayonnaise and cheese and spread over both sides of the chicken breasts.  Sprinkle the almonds over both sides of the chicken breasts, pressing lightly to create a crust.  Bake at 425 until done (for about 20 minutes).

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